Directions:
- Bring 2 1/2 cups water, bullion and bay leaf to a boil. Add 1 cup rice. Bring back to a boil, reduce heat and simmer covered for 30 to 35 minute.
- You make take 15 minutes to prepare a fresh green salad to accompany the meal (or put your feet up!) The skillet portion will only take 15 minutes and you want it to be ready exactly when the rice is done. * If you begin the skillet when you begin the rice, you will overcook the beans and corn (yuck).
- Half way through rice cooking time - Heat skillet/fry pan to medium high, add olive oil.
- Chop sausage and zucchini bite size and add to hot pan with minced onion. Cook for 3 to 5 minutes until zucchini softens and sausage begins to brown.
- Add cup of corn (straight from freezer is fine), drain and gently rinse kidney beans and add to skillet.
- Season with old bay, garlic and paprika. Bring to a simmer for 1 or 2 minutes.
- Remove from heat when everything is heated through and fragrant.
- Remove rice from heat. Discard the Bay Leaf.
- Serve sausage mixture over rice. TASTE before adding any salt as the sausage, old bay and bullion all provide plenty of sodium.*Whatever portions go in the skillet are up to you - if you only have 3 sausages thats fine, love corn? add more. Try substituting summer squash, other bean types - etc.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 408.31 Kcal (1710 kJ) | ||
| Calories from fat | 201.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.43g | 35% | |
|---|---|---|---|
| Cholesterol | 38.77mg | 13% | |
| Sodium | 1029.75mg | 43% | |
| Potassium | 752.41mg | 16% | |
| Total Carbs | 29.99g | 10% | |
| Sugars | 4.22g | 17% | |
| Dietary Fiber | 6.55g | 26% | |
| Protein | 22.4g | 45% | |
| Vitamin C | 18.3mg | 31% | |
| Iron | 3.1mg | 17% | |
| Calcium | 89.7mg | 9% | |
| Amount Per 100 g | |||
| Calories | 113.26 Kcal (474 kJ) | ||
| Calories from fat | 56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.22g | 35% | |
|---|---|---|---|
| Cholesterol | 10.76mg | 13% | |
| Sodium | 285.65mg | 43% | |
| Potassium | 208.71mg | 16% | |
| Total Carbs | 8.32g | 10% | |
| Sugars | 1.17g | 17% | |
| Dietary Fiber | 1.82g | 26% | |
| Protein | 6.21g | 45% | |
| Vitamin C | 5.1mg | 31% | |
| Iron | 0.9mg | 17% | |
| Calcium | 24.9mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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